Swim - 2300m Back stroke focus

Warm up 300m easy swim

100m kicks freestyle

4 x 100m with fines - 25m backstroke kicks / 25m 6 kicks right-6 kicks left back stroke / 25m fly kicks of the back / 25m regular back stroke

400m pull with paddles and pull boy

50m back - 100m free (easy swim)

2x 50m back - 2 x 100m back (fast swim)

2x 50m back - 2 x 100m back (easy swim)

2x 50m back - 2 x 100m back (fast swim)

Cool down 150m